[Corona Aftermath AZ] 6 things you must do after being cured ②

※ It has been two years since the outbreak of COVID-19 in Korea.

The number of patients who were infected with COVID-19 and then recovered is now looking at 1 million people.

We deliver everything from A to Z of the aftermath of life after Corona 19, called 'long covid'.

Following the first part (① breathing management ② voice management ③ oral care ④ cognitive management), I will introduce how to deal with the 'fatigue' that people infected with Corona 19 experience the most, and what kind of exercise should be done.

Based on guidelines published by the National Institutes of Health (NIHR) in the UK, the National Institute for Clinical Evaluation of Health (NICE) in the UK, and the European Branch of the World Health Organization (WHO), a guide distributed by the government a while ago for reference in the recovery process from the aftermath of COVID-19. The content has been reorganized.

▶ [Corona Aftermath AZ] 6 things you must do after being cured ①

5. Fatigue Management

According to the research results of the National Medical Center, the most common aftereffect after being confirmed with COVID-19 is fatigue (57.4%), as mentioned earlier.

If you are infected with COVID-19, you can easily become short of breath and become tired when performing physical or mental activities.

Even if you are fully cured, you should pay more attention to energy management than before you contracted COVID-19.

The guide advises you to use these four strategies in your daily life.

'Hurry up' is a word that is particularly close to Koreans who are accustomed to it.

But pace is essential.

Even if it is a little slow, it can last a long time if you manage your condition stably.

Even though the speed of planning has been slowed down, in order to achieve the goal until the end, the plan is the one that must be accompanied.

It's a good idea to put the hard work first and the less hard work last.

In particular, it is suggested to take several short breaks of 5 to 10 minutes in between.

planning.

Setting priorities allows you to be efficient, even if it's a little slow.

What is worth noting is that it breaks the stereotype of living a faithful life.

It's better not to set too much of a goal, and to put off work that was not done today until the next day.

Lastly, it is a posture that you should pay attention to whenever you have free time.

It is recommended to avoid sitting in the same position for a long time as much as possible, and to work or work while sitting.

It is also advised to avoid twisting or bending your back deeply.

A common point to emphasize several times is

.

Short frequent breaks are good, and taking naps can also help.

The above four strategies of eating well and resting well can also be effective.

6. Exercise Management

In order to get back to the pre-COVID-19 infection, you need to take care of your weakened physical activity.

However, it is not recommended to do intense exercise from the beginning in order to quickly recover from daily life.

First of all, you need to determine which exercise program is appropriate for you.

You can refer to the table below to see how much exercise is right for your current level of health.

After choosing a program, the first thing you need to do is warm up.

You need to raise your body temperature in advance and prepare your muscles and breathing to prevent injury.

As long as you don't put too much energy into it, relax your body by walking in place for 5 to 10 minutes, joint exercise, or flexibility exercise.

As explained in the first part, after COVID-19, people will experience a lot of difficulties related to breathing.

So, what is important is aerobic exercise that helps improve cardiorespiratory function.

Exercises such as walking, running, indoor cycling and swimming.

You can do it 3 to 4 times a day for about 10 minutes.

It is good to start with a line where you can do it and gradually increase the time or number of times.

You may also need strength training along with aerobic exercise.

In particular, if you are hospitalized for a long period of time, your physical activity is reduced, so it plays a kind of rehabilitation role.

However, it is better not to do it to the extent that it is too difficult during or after exercising as you would at the gym.

Also, be aware that after strengthening the same muscle, you must rest for at least two days.

Finally, a clean-up exercise is also necessary.

It can help relieve fatigue and stiffness of muscles that have been exerted after exercise.

As a flexibility exercise, repeat 1 to 3 times for about 20 seconds per movement to loosen the muscles.

If flexibility exercises are difficult, you can finish with standing gait just as you did in the warm-up.

※ If you are recovering from COVID-19, do not overdo it as you may feel very tired or feel bad after exercise.

※ If you feel nausea, nausea, dizziness, severe breathing difficulties, tightness, cold sweat, or chest tightness, you should immediately stop exercising and contact a medical professional.

※ Examples of various exercise programs can be found on the PTX website (https://goo.gl/vJidmf).

** So far, we have divided into parts 1 and 2 and looked at 6 things to do after a full recovery from COVID-19.

If you are suffering from other side effects not mentioned here, it is recommended that you visit a nearby hospital for consultation and treatment.

**Details of the guide can be found on the website of the National Rehabilitation Center (www.nrc.go.kr).